6 WEEK CHALLENGE

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"The Fiit.tv platform is designed to help you reach your health and fitness goals with access to a range of 'professional trainers and fitness programs. Information provided through the Fiit.tv platform does not purport to be and must not be taken as medical advice, therefore, before starting any exercise regime you should consider consulting your doctor, especially if you have any medical condition(s) or are taking medication, are pregnant or have any related concerns. If you have asthma, diabetes, a heart condition, growth condition or have experienced chest pains or dizziness in the last month, we strongly advise you NOT to participate in any of the live or video•on•demand classes, activities and any other products and/or services which are provided by third party trainers via the Filt.tv platform (the "Session(s)").

By using the Fiit.tv platform, you recognise that there is always an element of risk involved with any physical activity and your attendance at or participation in any Session is solely at your own risk. If at any time during a Session you feel discomfort or pain you should cease the exercise and seek medical assistance as required. Your participation in these Sessions are entirely voluntary and you may opt out at any given time, if you so wish.

You agree that Fiit.tv will not be liable to you and/or any third party for or in connection with:
a) losses not caused by our breach of these terms and conditions; or
b) any consequential or incidental losses which are a side effect of the main loss or damage and not reasonably foreseeable by us and you at the time of entering into these terms and conditions.

Fiit.tv and its affiliates do not exclude or limit in any way its liability for:
a) death or personal injury caused by our negligence or the negligence of our employees, agents or subcontractors;
b) fraud or fraudulent misrepresentation; and
c) breach of the terms implied by applicable consumer protection legislation in England and Wales (to the extent they cannot be excluded by law).

Fiit.tv cannot accept any liability for the actions of third party trainers or any breach by them of the terms of their service to you. Fiit.tv will not be liable for any injury, loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your attendance at or participation in any Session."

What to eat on week 3 of the Super Fiit plan

What to eat on week 3 of the Super Fiit plan

Jenna

3rd January 2018

Welcome to week 3!

By now you’ve got to grips with foods to eat pre-workout and the role of sleep on fitness. This week we’re talking about refuelling after a class.

Cardio Classes

An intense HIIT class can use up a lot of energy (or in technical terms, glycogen stores) which is why it’s essential to eat carbohydrates after your session. Don’t forget that protein is also important. If it’s a pre-breakfast class, refuel afterwards with smoked salmon and eggs on rye toast, or porridge with a sliced banana. If you’re refuelling in the afternoon or the evening go for a quick noodle stir fry loaded with veggies, a jacket sweet potato stuffed with tuna and sweetcorn, or something heavier like a brown rice risotto will also do the job!

Strength Classes

Refuelling after a bodyweight training session is essential for your muscles to repair properly and for maximum gains!

Our first suggestion isn’t exactly a shocker… refuel with a source of high quality protein, such as meat, fish, eggs, beans and pulses. Protein powders can sometimes be really convenient when you’re on the go but make sure you go for ones that are free from artificial sweeteners, additives or added sugars. We recommend you blitz a scoop with half a banana, a handful of spinach, a spoonful of Greek yoghurt, a handful of oats and some milk for an easy grab and go brekkie.

Antioxidants are needed to help remove some of the free radicals produced naturally during exercise. To get these into your diet easily, add more greens to your shake, or make sure your lunch or dinner is loaded with veggies such as broccoli, sweet potatoes, tomatoes, mushrooms, aubergine, courgettes etc. The starchier veg — sweet potatoes, butternut squash, parsnips and carrots — are also great for carb content too.

Rebalance Classes

Classes in the Rebalance studio don’t use as much energy as Cardio and Strength, although it’s still important to support your body’s demands. Make sure you get enough protein after these sessions — plant-based sources such as lentils, beans, chickpeas and quinoa are great options as they’re also high in slow releasing carbohydrates to keep you energised for the rest of the day.

A Buddha bowl is light but really great for protein and micronutrient variety. We recommend a Roasted Cauli-Broc Bowl with Tahini Hummus. You could also try an omelette loaded with peppers, mushrooms and onions, a chicken lettuce wrap, or mixed bean salad for a delicious afternoon or evening refuel.

Let us know how you get on! Keep up the hard work and don’t forget to check back next week.